As I have said before, and as some of y’all experienced last Saturday at the Gashouse, Montross and Whoopie delivered the epitome of what a F3 workout is. When I began to put together my game plan for Bulldog I took some pages from their playbook and added a few other terrible things in order to challenge myself and hopefully my fellow F3 brothers. So it went something like this:
15 SSH IC
Princpals of F3- Whoopie Style (lots of burpees) #crowdpleaser
5 cones approximately 10-15 yards apart
Bearcrawl between for round 1, Lunge walk for round 2 rinse and repeat as needed for a total of 6 I think. We did both exercises at each cone. There was a fair amount of mumble chatter, but everyone pushed hard.
1) Mike Tysons 15/ LBCs 25 OYO
2) Kettlebell swings 25/ 25 curls
3) Reverse American hammers 25 OYO / 25 Rosalitas
4) 4×4 10 OYO/ SSH 25 IC
5) 20 Reverse lunges/ 20 Squats
Thanks to all you guys for coming out and helping me get better. Till next time SYITG
Announcements – Mt Mitchell Ruck and Convergence.
Pryaer Requests: Voodoo’s co workers daughter and Tornado victims and families. Yhc took us out.